A breathing practice that helps more than aerobic exercise and meditation, while you can do it while watching TV, promises to regulate blood pressure and prevent cardiovascular disease
A method developed in the 1980s to strengthen the diaphragm and other muscles of the respiratory system for patients with respiratory infections seems to have multiple benefits in regulating our blood pressure.
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This is evidenced by new research data published in the Journal of the American Heart Association shows that just five minutes of Inspiratory Muscle Strength Training (IMST) is extremely effective in eliminating cardiovascular diseases in the elderly adult population, as it is equally or more effective than aerobic exercise and meditation.
How exactly is this practice done?
The patient inhales intensely through a portable device that resists the breathing process. Imagine feeling like trying to suck through a tube that “sucks” air at the same time as your own inhalation.
The research methodology
The study looked at 36 healthy adults aged 50 to 79 with normal systolic blood pressure for six weeks, dividing them into two groups: one group did the strengthening exercise using the machine with normal resistance, while the others did the exercise with reduced resistance as a placebo application, without of course the participants in each group knowing which group they belong to.
At the end of the monitoring time, those who used the device with its normal resistance, managed to reduce their systolic pressure by up to 9 units on average, a reduction that is usually achieved by walking every day for thirty minutes for five days.
The same reduction is observed with the treatment of hypertension.
The spectacular thing is that even with the end of this breathing practice, these positive results were maintained.
In addition, for 45% of the participants, the function of the vascular endothelium was improved, i.e. the ability to regulate vascular tone, but there was also an increase in the values of nitric oxide, the molecular “key” for the dilation of arteries and prevention of plaque accumulation.
These decrease as we age.
Still, inflammatory markers and oxidative stress, factors that increase the risk of heart attack, were kept significantly at low levels.
This application is also suitable for postmenopausal women, as this new study confirms that this high-resistance breathing exercise improves vascular endothelial function more effectively than aerobic exercise. In addition, preliminary findings showed that this group was able to improve both brain function and physical condition.
However, researchers point out that this exercise should not replace physical exercise, but it can help people who do not have easy access to gyms or special fitness equipment or for health reasons can not do aerobic exercise or just want to use another inexpensive means of regulating blood pressure.
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Although the method is considered safe, experts recommend that you consult your doctor first.